Russian push-ups are a challenging variation of the standard push-up that involves a transition between your hands and forearms. Here’s how to perform them:
Steps for Russian Push-ups
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Start in a Plank Position: Begin in a standard push-up position with your hands shoulder-width apart, body in a straight line from head to heels, and your core engaged.
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Lower to Forearms: Instead of lowering your chest straight to the ground, lower your body until your forearms are on the ground. Your body should be parallel to the floor.
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Rock Forward: From your forearm plank, rock forward, shifting your weight towards your hands.
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Push Back Up: Push with your hands to return to the full push-up position. You are now back in the starting plank position.
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Complete the Rep: Repeat the movement by lowering to your forearms, rocking forward onto your hands, and pushing back up.
Breakdown of the Movement
The video reference highlights the core steps:
- "From here you're going to come back onto your forearms."
- "Rock forward into your hands."
- "And push back up out of it again."
- "Come down into your negative."
The "negative" refers to the lowering phase where you transition down to your forearms.
Key Points to Remember
- Maintain Proper Form: Throughout the exercise, maintain a straight line from your head to your heels.
- Engage Your Core: Keep your core muscles tight to support your spine and prevent sagging.
- Controlled Movements: Perform each movement slowly and deliberately, focusing on control rather than speed.
- Practice the Transition: The transition between forearms and hands may take practice to perform smoothly.
- Start with Regular Push-ups: If Russian push-ups are too difficult, build strength with standard push-ups first.
Example: Performing a Rep
- Start in a high plank.
- Lower yourself onto your forearms.
- Rock your body weight forward so that you are on your hands.
- Push back up to the starting plank position using your hands.
- Repeat the movement for the desired number of reps.
Benefits of Russian Push-ups
- Increased Core Strength: The exercise engages your core muscles more than a regular push-up.
- Improved Upper Body Strength: Builds chest, shoulder, and tricep strength.
- Enhanced Body Awareness: The movement pattern improves coordination and body awareness.
- Greater Difficulty: Adding a new twist to regular push-ups adds a degree of difficulty and allows for further development.
